You get into bed, crawl under the covers, close your eyes, and… you cannot sleep. Pssstttt… These top tips for a relaxing night’s sleep will help you!
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Do you find yourself tossing and turning, unable to shut your brain off in order to sleep?
Do you finally fall asleep only to wake up tired and groggy in the morning? Making you feel sluggish during the day?
Getting a good relaxing night’s sleep is equally as important for your health as eating a balanced diet and exercising.
Yet many Canadians report feeling like they do not get enough sleep during the night.
Getting a good night’s rest ensures that you have all the energy needed to face the day ahead.
If you are having trouble falling asleep and staying asleep, these tips for relaxing night’s sleep might be for you.
Create a Bedtime Routine
This is my number one tip for a relaxing nights sleep. By doing certain tasks regularly our bodies naturally start to form routines. Our bodies, if trained to, will automatically start to expect these routines.
Essentially a bedtime routine is a series of tasks performed regularly i.e. daily at or around the time for you to go to bed. Eventually your body will automatically start to “wind down” in preparation for your “bedtime routine”.
A bedtime routine can be as simple as having a warm cup of tea before bed or a 32-step bedtime ritual. Whatever steps/actions you like to do before bed is entirely up to you. Just make sure whatever you do is calming and relaxing and puts you in the mood to sleep.
Below are some things that you may choose to include in your bedtime routine;
Shut off technology 1HR before bed
Technology and it’s many devices were designed to keep our minds active and engaged. Which is the opposite of what we want in order to settle down for a relaxing restless nights sleep.
The blue light emitted from cellphones is an artificial light that mimics daylight and helps to keep you awake.
Exposure to this artificial light too close to bedtime may throw off your body’s internal clock and upset your circadian rhythm. Causing your brain to stay alert and active long after its time to go to sleep.
Ideally, turning off technology 1HR before bedtime is a good amount of time to allow your brain to relax from all of the demands that technology requires.
In fact, using your phone to put on relaxing music or a calming podcast may prove beneficial in helping you sleep.
Relaxing Music and Audiobooks
Putting on your favorite songs that are calming and relaxing before bed can help lull you into a peaceful slumber.
Instrumentals, classical music, even a smooth R&B can help set the mood to unwind and relax. Music can be the body’s natural aphrodisiac.
If music isn’t really your thing, you can also listen to calming audiobooks. There are millions of books on Audible that you can just play, crawl under the covers and be transported to dreamland on the back of a heroic dragon. Or perhaps be bored to sleep listening to tales of History.
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Podcasts are another great option.
There are podcasts out there on many different topics. Whatever topic gets you in the mood to relax and sleep.
Of course they have podcasts designed to help you unwind and sleep. Makes it easy by not having to spend time choosing what to listen to.
My favorite type of podcasts to listen to before bed are ones based around finance and meditation.
Meditation is one of my favourite ways to unwind , de-stress and relax for the night.
I meditate on a regular basis and it always leaves me feeling relaxed and ready for bed no matter what time of day it is!
Meditation helps quiet the mind and calm the body.
Cleansing your body of the day is a great way to prepare for a relaxing nights sleep.
The warm steam and hot water may be just what your body needs to unwind and relax.
You know what’s even better? A relaxing bath. Throw a bath bomb into the tub, dim the lights, light some candles and climb in to soothe and melt away the day.
You can even bring a book to make the ultimate relaxing experience.
Read a Book
Reading a book is a great way to unwind and relax after a long day.
Reading a book has been proven to reduce stress by up to 68%! If you’re trying to sleep, choosing a book that bring you peace and puts you in a relaxing mood is a great choice. Pick books about topics you love or are interested in.
Reading before bed has been found to be more effective at releasing stress than other activities like listening to music or drinking tea.
Reading while laying down slowly relaxes your mind and body into falling asleep.
It is recommended that adults read for at least 20 minutes to achieve the many benefits of reading.
Pick books about topics that you love or are interested in. Romance books, wellness books, and adventure books are all great options. But if reading about zombies and gruesome monsters relaxes you into sleep, then go for it!
It was long ago believed that exercising in the evening would keep your body wired making you unable to sleep at nighttime.
Gone are those false beliefs! As long as you are mindful about how close to bedtime you work out, and the type of exercises that you are doing.
Exercising in the evening (or any time of day really) is beneficial to having a relaxing night’s sleep.
Vigorous high-intensity workouts should be avoided in the evening. More moderate activities like;
- Light weight lifting
are all acceptable for an evening workout.
Still, you should give yourself and your body time to wind down after exercising.
1HR – 1.5HR before bedtime is a good amount of time.
Exercising regularly is also very beneficial for sleep health in general. Adults should aim for around 150 minutes of exercise every week.
Having a healthy body promotes a healthy relaxing night’s sleep.
Eating a balanced and nutritious diet can greatly influence the quality of your sleep. Certain foods and drinks can affect you getting adequate sleep.
A balanced diet filled with fruits, vegetables, and all the daily vitamins and nutrients helps maintain healthy weight and healthy sleep. Lacking in key nutrients such as magnesium, calcium and vitamins A,C,D,E,K can be associated with sleep problems.
Also, eating too ate at night has been known to throw off continuous restless sleep.
If you think that your sleep troubles may be related to your diet & nutrition, talking with your doctor is a good place to start.
Drinking alcohol before bed is strongly advised against.
While one might think that the sedative properties in alcohol may help you fall asleep faster, drinking alcohol has been linked to poor sleep quality and duration.
It is recommended that you stop drinking alcohol at least 4 hours before its time to go to sleep for a relaxing night’s sleep.
Make it a habit
So whether you prefer to read a book before bed, watch a relaxing TV show, or have a warm bath, having a bedtime routine can greatly help you relax before its time to hit the hay.
Allowing your body and mind the time to “wind-down” in preparation for bedtime is essential for a relaxing night’s sleep. Ensuring that you have tons of energy to take on the following day.
So, take some, or all of these tips and add them to your bedtime routine or create a new bedtime routine & start having the best relaxing night’s sleep of your life!
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